Since living in the US, I’ve come to love food with TexMex or Southwestern flavors. Because of this, black beans have become a staple in my pantry. I’ve found that if I keep them on hand, when either time is short, or I’m feeling fatigued, I will always be able to whip up a tasty nutritious meal — think vegetarian chilies, or an easy nourishing soup like this one. With few ingredients and a lot of flavor, this black bean soup is just the kind of meal that was a godsend when I was in treatment. And it says a lot about how tasty this particular soup is that it has stayed a favorite fast meal post cancer. Try it!

4 servings

12 ingredients

20 min prep

  • ⅓ cup olive oil
  • 1½ teaspoons whole cumin seeds
  • 1 medium onion, chopped
  • 1 medium poblano pepper, seeds removed and diced
  • 1 medium red pepper, seeds removed and diced
  • 1 large beefsteak tomato, chopped (see Ann’s Tips)
  • 4 whole cloves garlic
  • Salt, to tast
  • 2 tablespoons chopped fresh oregano, plus more for garnish
  • 1 can black beans, rinsed and drained
  • Yogurt, for garnish
  • Tortilla Chips, for garnish

  1. Heat the olive oil in a heavy bottomed stockpot, over medium heat. Add the cumin seeds and cook for 10 seconds. Add the onions, poblano, red pepper, and a generous pinch of salt. Cook stirring occasionally, until the onion is translucent and beginning to lightly brown, about 15 minutes.
  2. Add the tomato, whole garlic cloves and oregano. Let cook for 5 minutes. Add the black beans (reserving and setting aside ½ cup), and 2 cups of water. Bring to a boil, then simmer for 15 minutes.
  3. Puree the soup, then add in the reserved ½ cup of whole beans. Heat through, taste for seasonings and simmer until ready to serve. Top with a dollop of yogurt, tortilla chips and fresh oregano.
Chef Tips

Dark green poblano peppers are slightly spicy. They can be found in many supermarkets and in Hispanic markets. If you can’t find poblano peppers, use either 1 medium jalapeño, or if you don’t like spice, use a green cubanelle or Italian frying pepper instead.

In wintertime, instead of fresh beefsteak tomato use 1 cup of canned diced tomatoes instead.

Nutrition Facts (per serving)

Calories: 301; Fat: 19g; Saturated Fat: 3g; Polyunsaturated Fat: 2g; Monounsaturated Fat: 13g; Carbohydrates: 28g; Sugar: 4g; Fiber: 10g; Protein: 8g; Sodium: 558mg

Registered Dietitian Approved

Your recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Researchand the American Cancer Society.

This recipe was originally published on Cook for Your Life. It is used by permission.

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